Heart-Healthy Soups and Salads Heart Month 2019-Recipe Book | Page 3

CHICKEN GUMBO
This Louisiana-style dinner is lightened
up so it’s heart healthy but still hearty
enough to please any southern or
Cajun food lover.
Number of Servings: 4
Ingredients
• 14.5 oz. canned, no-salt added or
low-sodium, diced tomatoes
• 16 oz. frozen gumbo-mix vegetables
(thawed)
OR
• 16 oz. frozen okra (choose plain
frozen vegetables with no seasonings or sauces.)
• 15 1/4 oz. canned, no-salt-added or low-sodium whole kernel corn (drained, rinsed)
• 3 cups low-sodium chicken broth
• 2 cups shredded chicken from half of a rotisserie chicken
OR
• Shredded chicken
• 15.5 oz. canned, no-salt-added or low-sodium butter beans (drained, rinsed)
• 2-3 teaspoons salt-free Cajun spice blend
• 8.8 oz. packaged, cooked brown rice (lowest sodium available)
Directions
In a large pot, add tomatoes, vegetables, corn, chicken broth, chicken, butter beans,
and Cajun spice blend. Bring gumbo to a boil over high heat. Cover with lid; lower the
heat to medium or low so gumbo is simmering. Let cook 15 minutes. Warm rice in the
microwave without adding any salt or seasonings. Serve gumbo in bowls with rice.
Quick Tips
Cooking Tip: When rice is added to soup or stews, always add into the bowl right
before eating. Otherwise, the rice soaks up a lot of the soup’s liquid.
Keep it Healthy: Cajun spice blends pack a ton of salt, so always opt for salt-free.
Seasoning: The heat level on Cajun spice blends varies from brand to brand. Always
start on the low range, adding just 1 teaspoon and taste before you add more.
Nutrition Facts (per serving)
Calories: 432
Protein: 34g
Fiber: 10g